Updated Schedule!!! 6AM CF class on Tu/Th/Fr! Yoga on Sunday! Warmup Row 250 (3x) Gymnastic Warmup Strength 5x4 Press (75%) Conditioning 21-15-9 Knees to Elbows Kettlebell Swings Right Arm Kettlebell…

Warmup Run the Long Block Gymnastic Warmup Skill Clean Progressions Conditioning 5 Rounds AFAP 5 Hang Power Cleans 12 Burpees

Warmup Jump Rope 150 fwd/50 backward (2 sets) Gymnastic Warmup Skill Skin the Cat Front and Back Levers Conditioning 3 x 60 second Farmer Carry

Warmup Run the long block Gymnastic Warmup Strength 5x1 Back Squat (90%) Conditioning 4 Rounds AFAP 400 Yard Run 50 Squats

Athlete Mike Hawe discusses his PR-effort results with the judge at last weekend's Fight Gone Bad fundraiser at the Marine Recon Base in Smyrna. Warmup Row 500M Gymnastic Warmup Power…

Warmup Jump Rope 150fwd/50bckwd (2 sets) Gymnastic Warmup Strength 5x3 Overhead Squat (80%) Conditioning 5 Rounds 12 Overhead Squats 50 Double Unders

Warmup Dynamic Athletic Drills Gymnastic Warmup Conditioning 20 minutes AMRAP 3 Shuttle Runs 10 Double Kettlebell Swings 15 Pushups (hand release at bottom)

Eric "No Rep" Lauterbach making the wall ball shots look easy this weekend at the Fight Gone Bad event. He finished with one of the higher scores of the day,…

Today is the LAST DAY before the Fight Gone Bad Fundraiser!!! On Saturday, the 17th, from between 9AM and 3PM, CrossFit on the Square will join several other local CrossFit…

Check out the 2011 CrossFit Games on ESPN2 this week! Only 2 more days til the Fight Gone Bad Fundraiser!!! This coming Saturday, the 17th, CrossFit on the Square will…